Did 95#s
as a hang power snatch, the rest of the snatches were a hang squat snatch. Shoulders just got tired 4th and 5th
set. Pull was quick and smooth, just
soft overhead.

I went
back and tried 135#s again after Part D. back squat and just kept failing, but
I did another set of 5 reps with 115#s with little difficulty. I think 125#s x5 and 135#s x3 would be PRs by
10 to 20 lbs. for hang squat snatch.

D.
Four sets of Back Squat (based on 375# 1-RM)

265x4,
265x6 (made up for ending early the first set), 265x4, 265x4

Only did
four reps the first round by mistake.
Back squats felt really good.

A. 12:50 Rx’d
I was able to go unbroken with the first round of 155# power cleans, but that
was it. I got a couple doubles with 185#s, but the rest was all singles.
Chest-to-bars were in chunks, but pretty broken up. I had to slow down quite a
bit when I got to the last 2 rounds of power cleans with 225 & 245 lbs.
245#s felt pretty heavy, it should as it is 95% of my max 1-RM, and I failed
once on my second rep before getting it.

B. 2000m row = 7:10
I felt like pushing the pace a bit. It was probably about 85% to 90% effort,
maybe 95% the last 500 meters.

A. Muscle-ups: 4 singles x 3 rounds (still not able to string
these together quite yet)
Double-unders: Did one set of 20, which felt really easy. Still giving my right
foot time to heal up, so I skipped them the rest of part A once I confirmed my
timing was still there.
Toes to bar: 15, 15, 12. Did a little extra, because these are feeling really
good lately and I skipped the double0-unders.

B. Based on 295 1-RM
1×5-205#
1×4-230#
1×3-245#
1×3-260#

C. 115, 135, 145, 155, 165(F), 165,
170(F), 170
Made some improvements in my footwork on these, but then went wuide to get the
170 the last set. Need to really focus getting my body done fast vs. spreading
my feet to bring me done faster.

D: Based on 395 1-RM
1×8-245#
1×6-280#
1×4-320#
1×4-340#
The last set was tough! Legs are fine, but my low back was feeling a little
tired during both the front & back squats today.

D. 4:48 My kip on the ring dips was really working for me today.
got 10 or so ring dips unbroken each round and then finished up the rest in a
few short sets.

I really like the Sots Press, although it is tough. I have been
sliding on my mobility work related to my own overhead tightness issues. I have
felt over-extended when doing heavy jerks lately, which has been holding me
back on weight. Need to mob more until
the Sots press feels more unrestricted.

A. As Rx’d based on 290 1-RM- 3 reps @90%/260#s last set)B. 135, 155, 165, 175(F), 175, 180(F), 180(F), 180(F)Power snatch/not a full squatC. As Rx’d based on 375 1-RM- 5 reps @ 85%/320 last set)5 lb. PR.Still not snatching too great when sandwiched between the front squat and back squat. But they felt a little better today, even though I did not PR. Front & back squats feel great.

If you fail to complete your set in the 60 seconds,
finish it and rest the remainder of the following minute, picking back up at
the top of the next minute.

A. HSPUs: 7/3, 5/2/1/2, 4/2/2/2

Ring Rows 3×10

HSPUs feeling better

B. 45×4, 65×4, 70×4, 75×4

C. 235×3, 235×4, 235×3, 235×4, 240×3

Lately, my right shoulder hurts a little when I bench. I got a tip
to pin my shoulders back after my 3d set and my shoulder felt much better on
sets 4 & 5.

D. 6 rounds complete

I did not finish in
time during the 5th minute and the 8th minute. Grip is fried from yesterday.
Not an issue with the 24 kg KBS, but just could not hang on to the bar for very
long during the pull-ups after the first 4 minutes.